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King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 17 May 2017 00:00

05.17.17

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

Tuesday, 06 December 2016 00:00

12.06.16

WOD

CrossFit Open WOD 16.2

4 minute AMRAP + Bonus Time of:

25 Toes to Bar

50 Double Unders

Squat Cleans*

*Round 1 - 15 @ 135/85

*Round 2 - 13 @ 185/115

*Round 3 - 11 @ 225/145

*Round 4 -  9  @ 275/175

*Round 5 -  7  @ 315/205

Time extends by 4 minutes when completing a round.

 

Strength

1 1/4 Back Squats

5x3 +5 lbs

*take into account doing the WOD first and adjust your weight accordingly

 

After Party

4x8 per side Dumbbell Rows

Friday, 25 November 2016 00:00

11.25.16

For Total Time:

9-7-5

Squat Clean 135/95

Push Jerk

-then-

3 Rounds

21 Wall Balls 20/14

15 Kettlebell Swings 53/35

9 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

-then-

4 Rounds

5 Power Snatch 115/75 (RX+ 135/95)

10 Pistols (R+L=2)

30 Double Unders

Monday, 15 August 2016 00:00

08.15.16

Strength

EMOM 8

1 Power Clean + 1 Hang Squat Clean

*Progressive

WOD

3 Rounds For Time

12 Chest to Bar Pull Ups (RX+ 5 Muscle Ups)

10 Squat Cleans 135/95

20 Box Jumps

*15 min cap

After Party

EMOM 5

20 Sit Ups

 

Monday, 01 August 2016 00:00

08.01.16

Mobility

Barbell Mash at trap/first rib

Wall Walk to Handstand Hold

Strength

Build to heavy single STRICT PRESS

~then continue~

Build to heavy single PUSH PRESS

WOD

4 Rounds For Time:

10 Squat Cleans 115/75

10 Toes To Bar

10 Burpees over the Bar

*16 minute cap

Friday, 22 July 2016 00:00

07.22.16

WOD

For Time:

30 Hand Release Push Ups (RX+ 20 HSPU)

20 Squat Cleans 135/95 (RX+ 155/105)

30 Pull Ups

20 Jerks

30 Toes To Bar

20 Clean and Jerks

*25 minute cap

Monday, 27 June 2016 00:00

06.27.16

Strength

Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

WOD

3 Rounds For Time

10 Squat Cleans 135/95

20 Box Jump 24"/20"

30 Sit Ups

*13 minute time cap

After Party

Accumulate 30 Dips

-OR-

EMOM 5

Muscle Ups (Rep Count = Athlete's Choice)

Tuesday, 09 February 2016 00:00

Minute to Win It

Back Squat

Box Squat 3-3-3-3-3

*We are working on learning how to load properly and how to be explosive.  You may choose to go up in weight or stay the same across based on what you personally need to work on.  

 

WOD

AMRAP 5>AMRAP 3>AMRAP 1

5 Full Squat Cleans 135/95 (RX+ 155/105)

7 Bar Facing Burpees

~rest 1 Minute in between~

*pick up where you left off*

 

After Party

EMOM 5 

Muscle Ups OR Strict Pull Ups

*rep number is athlete's choice

Mobility

1 minute Couch Stretch each side

1 minute Pigeon Pose each side

15 Push Aways

Tuesday, 26 January 2016 00:00

Fast Twitch

Strength

Back Squat

3 x 3 @ 80%

 

WOD

10 Rounds Fot Time:

3 Squat Cleans 135/95

6 Box Jumps 24"/20"

 

After Party-Choose one

1. EMOM 5: 1 Muscle Up

2. EMOM 5: 5 Sit Through Progression on Rings (No Dip Out)

3. 3 x ME L-Sit Hold (on Rings or Paralettes)

Mobility

Couch Stretch 1 minute each side

15 Push Aways

Friday, 07 February 2014 00:00

Cleans

Strength: Squat Clean

2 reps EMOM for 10 minutes @ 60-65% of max

WOD:

4 Rounds for Time:

200m Run

15 Hang Cleans (115,75)

10 HSPUs

(15 min Cap)

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